{"id":12011,"date":"2022-02-11T02:37:36","date_gmt":"2022-02-11T02:37:36","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=12011"},"modified":"2022-08-12T16:11:43","modified_gmt":"2022-08-12T16:11:43","slug":"cobra-pose","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/","title":{"rendered":"\u745c\u4f3d\u9ad4\u5f0f\u6559\u5b78\uff5c\u773c\u93e1\u86c7\u5f0f\u8d85\u7c21\u55ae\uff01\u60f3\u8981\u5f37\u5316\u80cc\u90e8\u808c\u8089\uff0c\u5c31\u50cf\u773c\u93e1\u86c7\u822c\u7df4\u7fd2\u4f38\u5c55"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-449803926\"><a href=\"https:\/\/oneyogaonline.com\/taichung-wheel-tt\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-04-10 at 18.21.21\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-300x113.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1024x385.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-768x288.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1536x577.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-600x225.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"601\"   \/><\/a><\/div><p>\u4f60\u662f\u5426\u4e5f\u7d93\u5e38\u4e0b\u610f\u8b58\u7fd2\u6163<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/14\/camel-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u99dd\u80cc<\/a>\uff0c\u8001\u662f\u7e2e\u8457\u80a9\u8180\u5728\u4f4e\u982d\u6ed1\u624b\u6a5f\u5462\uff1f\u7d93\u5e38\u59ff\u52e2\u4e0d\u826f\uff0c\u53ef\u80fd\u6703\u4f7f\u5f97\u8eab\u9ad4\u810a\u67f1\u6b6a\u659c\uff0c\u9023\u5e36\u5f71\u97ff\u5230\u80a9\u9838\u4e0d\u9069\uff0c\u7d2f\u7a4d\u4e45\u4e86\u5c31\u5bb9\u6613\u5f62\u6210\u75fc\u75be\u8b8a\u6210\u9577\u671f\u7684\u56f0\u64fe\u3002\u6216\u8a31\uff0c\u662f\u6642\u5019\u5b78\u7fd2\u300c\u773c\u93e1\u86c7\u5f0f\u300d\u6b63\u4f4d\u4f38\u5c55\u4e86\uff01<\/p><p>\u773c\u93e1\u86c7\u5f0f\uff08\u82f1\u6587\uff1aCobra pose\uff0c\u68b5\u6587 Bhujangasana\uff09\u662f\u5c6c\u65bc\u5f8c\u5f4e\u7684\u745c\u4f3d\u9ad4\u5f0f\uff0c\u52d5\u4f5c\u505a\u8d77\u4f86\u7684\u6a21\u6a23\u5c31\u50cf\u662f\u86c7\u4e00\u822c\uff0c\u56e0\u6b64\u53d6\u4f5c\u300c\u773c\u93e1\u86c7\u5f0f\u300d\uff0c\u800c Bhujang \u5728\u68b5\u6587\u4e2d\u4e5f\u6709\u8457\u300c\u86c7\u300d\u7684\u610f\u601d\u3002<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69df164868484\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69df164868484\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#%E7%B7%B4%E7%BF%92%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\">\u7df4\u7fd2\u773c\u93e1\u86c7\u5f0f\u597d\u8655\u6709\u54ea\u4e9b\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#1_%E4%BC%B8%E5%B1%95%E6%95%B4%E6%A2%9D%E8%84%8A%E6%9F%B1\">1. \u4f38\u5c55\u6574\u689d\u810a\u67f1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#2_%E5%BC%B7%E5%8C%96%E8%83%8C%E9%83%A8%E8%82%8C%E8%82%89\">2. \u5f37\u5316\u80cc\u90e8\u808c\u8089<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#3_%E5%8D%94%E5%8A%A9%E8%BA%AB%E9%AB%94%E5%9B%9E%E5%88%B0%E6%AD%A3%E7%A2%BA%E7%9A%84%E5%A7%BF%E5%8B%A2\">3. \u5354\u52a9\u8eab\u9ad4\u56de\u5230\u6b63\u78ba\u7684\u59ff\u52e2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#4_%E6%89%93%E9%96%8B%E8%82%A9%E8%86%80%E3%80%81%E8%83%B8%E8%85%94%E3%80%81%E8%85%B9%E9%83%A8%E5%8F%8A%E8%82%BA%E9%83%A8\">4. \u6253\u958b\u80a9\u8180\u3001\u80f8\u8154\u3001\u8179\u90e8\u53ca\u80ba\u90e8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#%E8%AA%B0%E9%81%A9%E5%90%88%E7%B7%B4%E7%BF%92%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%EF%BC%9F\">\u8ab0\u9069\u5408\u7df4\u7fd2\u773c\u93e1\u86c7\u5f0f\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#%E2%80%93_%E6%83%B3%E6%94%B9%E5%96%84%E9%AB%94%E6%85%8B%E7%9A%84%E4%BA%BA\">&#8211; \u60f3\u6539\u5584\u9ad4\u614b\u7684\u4eba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a 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href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%E5%88%86%E8%A7%A3%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%86%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\">\u773c\u93e1\u86c7\u5f0f\u5206\u89e3\u52d5\u4f5c\u6559\u5b78\uff06\u6ce8\u610f\u4e8b\u9805<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#Step1%EF%BC%9A%E9%9B%99%E8%85%BF%E8%88%87%E9%AB%96%E5%90%8C%E5%AF%AC%E4%BF%AF%E8%87%A5%E5%9C%B0%E9%9D%A2%EF%BC%8C%E9%9B%99%E6%8E%8C%E7%BD%AE%E6%96%BC%E8%83%B8%E5%8F%A3%E5%81%B4%E8%AE%93%E6%8C%87%E5%B0%96%E6%9C%9D%E5%89%8D\">Step1\uff1a\u96d9\u817f\u8207\u9ad6\u540c\u5bec\u4fef\u81e5\u5730\u9762\uff0c\u96d9\u638c\u7f6e\u65bc\u80f8\u53e3\u5074\u8b93\u6307\u5c16\u671d\u524d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#Step2%EF%BC%9A%E5%90%B8%E6%B0%A3%E6%99%82%E6%89%8B%E5%BF%83%E5%BE%80%E4%B8%8B%E6%8E%A8%E7%9A%84%E5%90%8C%E6%99%82%E4%B8%8A%E5%8D%8A%E8%BA%AB%E5%90%91%E5%89%8D%E6%BB%91%EF%BC%8C%E4%BE%9D%E5%BA%8F%E6%8F%90%E8%B5%B7%E9%A0%AD%E3%80%81%E8%83%B8%E3%80%81%E8%85%B9%E9%83%A8\">Step2\uff1a\u5438\u6c23\u6642\u624b\u5fc3\u5f80\u4e0b\u63a8\u7684\u540c\u6642\u4e0a\u534a\u8eab\u5411\u524d\u6ed1\uff0c\u4f9d\u5e8f\u63d0\u8d77\u982d\u3001\u80f8\u3001\u8179\u90e8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#%E5%88%9D%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%E6%9B%BF%E4%BB%A3%E5%BC%8F%E2%80%94%E2%80%94%E4%BA%BA%E9%9D%A2%E7%8D%85%E8%BA%AB%E5%BC%8F\">\u521d\u968e\u7df4\u7fd2\uff1a\u773c\u93e1\u86c7\u5f0f\u66ff\u4ee3\u5f0f\u2014\u2014\u4eba\u9762\u7345\u8eab\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/#%E9%80%B2%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%E8%AE%8A%E5%8C%96%E2%80%94%E2%80%94%E4%B8%8A%E7%8A%AC%E5%BC%8F\">\u9032\u968e\u7df4\u7fd2\uff1a\u773c\u93e1\u86c7\u5f0f\u8b8a\u5316\u2014\u2014\u4e0a\u72ac\u5f0f<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E7%BF%92%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span>\u7df4\u7fd2\u773c\u93e1\u86c7\u5f0f\u597d\u8655\u6709\u54ea\u4e9b\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BC%B8%E5%B1%95%E6%95%B4%E6%A2%9D%E8%84%8A%E6%9F%B1\"><\/span>1. \u4f38\u5c55\u6574\u689d\u810a\u67f1<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%BC%B7%E5%8C%96%E8%83%8C%E9%83%A8%E8%82%8C%E8%82%89\"><\/span>2. \u5f37\u5316\u80cc\u90e8\u808c\u8089<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%8D%94%E5%8A%A9%E8%BA%AB%E9%AB%94%E5%9B%9E%E5%88%B0%E6%AD%A3%E7%A2%BA%E7%9A%84%E5%A7%BF%E5%8B%A2\"><\/span>3. \u5354\u52a9\u8eab\u9ad4\u56de\u5230\u6b63\u78ba\u7684\u59ff\u52e2<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%89%93%E9%96%8B%E8%82%A9%E8%86%80%E3%80%81%E8%83%B8%E8%85%94%E3%80%81%E8%85%B9%E9%83%A8%E5%8F%8A%E8%82%BA%E9%83%A8\"><\/span>4. \u6253\u958b\u80a9\u8180\u3001\u80f8\u8154\u3001\u8179\u90e8\u53ca\u80ba\u90e8<span class=\"ez-toc-section-end\"><\/span><\/h3><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%AA%B0%E9%81%A9%E5%90%88%E7%B7%B4%E7%BF%92%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%EF%BC%9F\"><\/span>\u8ab0\u9069\u5408\u7df4\u7fd2\u773c\u93e1\u86c7\u5f0f\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-12234\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-1-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u773c\u93e1\u86c7\u5f0f\uff08\u82f1\u6587\uff1aCobra pose\uff0c\u68b5\u6587 Bhujangasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%83%B3%E6%94%B9%E5%96%84%E9%AB%94%E6%85%8B%E7%9A%84%E4%BA%BA\"><\/span>&#8211; \u60f3\u6539\u5584\u9ad4\u614b\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5f88\u591a\u4eba\u4e4b\u6240\u4ee5\u6703<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/14\/camel-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5713\u80a9\u99dd\u80cc<\/a>\uff0c\u9664\u4e86\u7fd2\u6163\u4e0d\u826f\u4e4b\u5916\uff0c\u80cc\u90e8\u808c\u529b\u4e0d\u8db3\u7121\u6cd5\u6709\u529b\u652f\u6490\u8b93\u8eab\u9ad4\u633a\u76f4\u4e5f\u662f\u5176\u4e2d\u4e00\u500b\u539f\u56e0\u3002\u548c\u773e\u591a\u935b\u7df4\u80cc\u808c\u7684\u52d5\u4f5c\u76f8\u6bd4\uff0c\u745c\u4f3d\u4e2d\u7684\u773c\u93e1\u86c7\u5f0f\u7b97\u662f\u6eab\u548c\u7684\u8a13\u7df4\u65b9\u5f0f\uff0c\u505a\u8d77\u4f86\u8f15\u9b06\u7121\u8ca0\u64d4\uff0c\u9069\u5408\u5e73\u6642\u6c92\u6709\u904b\u52d5\u7fd2\u6163\u7684\u4eba\u6f38\u9032\u900f\u904e\u773c\u93e1\u86c7\u5f0f\u6162\u6162\u5e36\u8d77\u80cc\u808c\u7684\u529b\u91cf\uff0c\u7df4\u7fd2\u4e45\u4e86\u4fbf\u80fd\u767c\u73fe\u9ad4\u614b\u6084\u6084\u8f49\u8b8a\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%9C%89%E8%82%A9%E9%A0%B8%E3%80%81%E8%83%8C%E7%97%9B%E5%9B%B0%E6%93%BE%E8%80%85\"><\/span>&#8211; \u6709\u80a9\u9838\u3001\u80cc\u75db\u56f0\u64fe\u8005<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u773c\u93e1\u86c7\u5f0f\u6709\u52a9\u65bc\u4f38\u5c55\u6574\u689d\u810a\u67f1\uff0c\u5f9e\u8116\u9838\u5ef6\u4f38\u81f3\u4e0a\u3001\u4e0b\u80cc\uff0c\u518d\u5230\u9ad6\u90e8\u8207\u9aa8\u76c6\uff0c\u80fd\u8212\u7de9\u4e45\u5750\u8207\u4e45\u7ad9\u6240\u5e36\u4f86\u7684\u58d3\u529b\u3002\u5728\u505a\u773c\u93e1\u86c7\u5f0f\u80fd\u611f\u89ba\u810a\u690e\u4e00\u7bc0\u4e00\u7bc0\u7de9\u6162\u5730\u8212\u5c55\uff0c\u5728\u9069\u7576\u5730\u653e\u9b06\u4e4b\u5f8c\uff0c\u8b93\u8eab\u9ad4\u6709\u6a5f\u6703\u56de\u5fa9\u5230\u539f\u4f86\u7684\u4f4d\u7f6e\uff0c\u89e3\u6c7a\u80a9\u9838\u3001\u8170\u80cc\u7b49\u75e0\u75db\u4e0d\u9069\uff0c\u540c\u6642\u8b93<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/07\/half-split\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5750\u9aa8\u795e\u7d93<\/a>\u4e5f\u5f97\u4ee5\u8212\u7de9\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%84%9F%E5%88%B0%E7%84%A6%E6%85%AE%E3%80%81%E6%83%B3%E6%94%BE%E9%AC%86%E7%9A%84%E6%99%82%E5%80%99\"><\/span>&#8211; \u611f\u5230\u7126\u616e\u3001\u60f3\u653e\u9b06\u7684\u6642\u5019<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u505a\u773c\u93e1\u86c7\u5f0f\u5ef6\u4f38\u810a\u67f1\u6642\uff0c\u9023\u5e36\u5730\u80fd\u64f4\u5c55\u80f8\u8154\uff0c\u6253\u958b\u80f8\u90e8\u3001\u8179\u90e8\u3001\u80ba\u90e8\u7b49\u4e0a\u534a\u8eab\u7684\u5668\u5b98\u3002\u77ed\u66ab\u5728\u6b64\u6df1\u5438\u6df1\u5410\u505c\u7559\u5e7e\u500b<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/30\/pranayama\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u547c\u5438<\/a>\u5f8c\uff0c\u53ef\u4ee5\u8a66\u8457\u589e\u52a0\u547c\u5438\u7684\u6df1\u5ea6\u8207\u9577\u5ea6\uff0c\u6703\u5bdf\u89ba\u5230\u8eab\u9ad4\u6b63\u9010\u6f38\u653e\u9b06\u4e0b\u4f86\uff0c\u5f88\u9069\u5408\u5728\u611f\u5230\u7126\u616e\u6216\u662f\u60f3\u653e\u9b06\u7684\u6642\u5019\u4f86\u505a\u773c\u93e1\u86c7\u5f0f\uff0c\u5982<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/11\/morning-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u65e9\u6668\u745c\u4f3d<\/a>\u3001<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u7761\u524d\u745c\u4f3d<\/a>\u90fd\u53ef\u4ee5\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%E5%88%86%E8%A7%A3%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%86%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\"><\/span>\u773c\u93e1\u86c7\u5f0f\u5206\u89e3\u52d5\u4f5c\u6559\u5b78\uff06\u6ce8\u610f\u4e8b\u9805<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1%EF%BC%9A%E9%9B%99%E8%85%BF%E8%88%87%E9%AB%96%E5%90%8C%E5%AF%AC%E4%BF%AF%E8%87%A5%E5%9C%B0%E9%9D%A2%EF%BC%8C%E9%9B%99%E6%8E%8C%E7%BD%AE%E6%96%BC%E8%83%B8%E5%8F%A3%E5%81%B4%E8%AE%93%E6%8C%87%E5%B0%96%E6%9C%9D%E5%89%8D\"><\/span>Step1\uff1a\u96d9\u817f\u8207\u9ad6\u540c\u5bec\u4fef\u81e5\u5730\u9762\uff0c\u96d9\u638c\u7f6e\u65bc\u80f8\u53e3\u5074\u8b93\u6307\u5c16\u671d\u524d<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-1024x1024.jpg\" alt=\"\" class=\"wp-image-12236\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-2-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u773c\u93e1\u86c7\u5f0f\uff08\u82f1\u6587\uff1aCobra pose\uff0c\u68b5\u6587 Bhujangasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u773c\u93e1\u86c7\u5f0f\u662f\u5f9e\u4fef\u81e5\u59ff\u52e2\u9032\u5165\uff0c\u4e00\u958b\u59cb\u5148\u8db4\u81e5\u5728\u5730\u9762\uff0c\u8b93\u96d9\u817f\u8207\u9ad6\u90e8\u8ddd\u96e2\u540c\u5bec\uff0c\u8173\u80cc\u8f15\u9b06\u8cbc\u5730\u5373\u53ef\u3002\u63a5\u8457\u5c07\u96d9\u638c\u653e\u5728\u80f8\u53e3\u65c1\uff0c\u8b93\u624b\u8098\u5448\u5f4e\u66f2\u72c0\u614b\uff0c\u4e26\u4e14\u624b\u6307\u5f35\u958b\u3001\u6307\u5c16\u671d\u524d\uff0c\u70ba\u4e0b\u4e00\u6b65\u63a8\u5730\u8d77\u8eab\u505a\u6e96\u5099\u3002<\/p><div class=\"hello-15-p\" id=\"hello-992798782\"><a href=\"https:\/\/oneyogaonline.com\/courses\/ryt200-trial-2025\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-12-04 at 12.55.46\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2%EF%BC%9A%E5%90%B8%E6%B0%A3%E6%99%82%E6%89%8B%E5%BF%83%E5%BE%80%E4%B8%8B%E6%8E%A8%E7%9A%84%E5%90%8C%E6%99%82%E4%B8%8A%E5%8D%8A%E8%BA%AB%E5%90%91%E5%89%8D%E6%BB%91%EF%BC%8C%E4%BE%9D%E5%BA%8F%E6%8F%90%E8%B5%B7%E9%A0%AD%E3%80%81%E8%83%B8%E3%80%81%E8%85%B9%E9%83%A8\"><\/span>Step2\uff1a\u5438\u6c23\u6642\u624b\u5fc3\u5f80\u4e0b\u63a8\u7684\u540c\u6642\u4e0a\u534a\u8eab\u5411\u524d\u6ed1\uff0c\u4f9d\u5e8f\u63d0\u8d77\u982d\u3001\u80f8\u3001\u8179\u90e8<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-1024x1024.jpg\" alt=\"\" class=\"wp-image-12238\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-3-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u773c\u93e1\u86c7\u5f0f\uff08\u82f1\u6587\uff1aCobra pose\uff0c\u68b5\u6587 Bhujangasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u6e96\u5099\u597d\u4e4b\u5f8c\uff0c\u6df1\u5438\u4e00\u53e3\u6c23\u5c07\u624b\u638c\u767c\u529b\u5f80\u4e0b\u63a8\uff0c\u540c\u6642\u4e0a\u534a\u8eab\u9806\u52e2\u5411\u524d\u6ed1\uff0c\u4e26\u4e14\u6162\u6162\u5ef6\u5c55\u8eab\u8ec0\uff0c\u4f9d\u5e8f\u63d0\u8d77\u982d\u3001\u80f8\u3001\u8179\u90e8\uff0c\u611f\u53d7\u810a\u67f1\u88ab\u5411\u524d\u5411\u4e0a\u5ef6\u5c55\u958b\u4f86\u7684\u611f\u89ba\u3002\u5728\u505a\u7684\u6642\u5019\u8981\u7279\u5225\u7559\u610f\uff0c\u624b\u8098\u5fc5\u9808\u7e7c\u7e8c\u8cbc\u8fd1\u80f8\u53e3\u5169\u5074\uff0c\u50cf\u662f\u593e\u7dca\u80a9\u80db\u9aa8\u822c\uff0c\u4e0d\u8981\u904e\u65bc\u5916\u958b\u8b8a\u6210\u5713\u80a9\uff0c\u4e5f\u4e0d\u8981\u523b\u610f\u7528\u529b\u5c0e\u81f4\u8073\u80a9\u7121\u6cd5\u653e\u9b06\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%88%9D%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%E6%9B%BF%E4%BB%A3%E5%BC%8F%E2%80%94%E2%80%94%E4%BA%BA%E9%9D%A2%E7%8D%85%E8%BA%AB%E5%BC%8F\"><\/span>\u521d\u968e\u7df4\u7fd2\uff1a\u773c\u93e1\u86c7\u5f0f\u66ff\u4ee3\u5f0f\u2014\u2014\u4eba\u9762\u7345\u8eab\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-1024x1024.jpg\" alt=\"\" class=\"wp-image-12235\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-5-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u773c\u93e1\u86c7\u5f0f\uff08\u82f1\u6587\uff1aCobra pose\uff0c\u68b5\u6587 Bhujangasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u662f\u525b\u958b\u59cb\u7df4\u7fd2\u7684\u745c\u4f3d\u521d\u5b78\u8005\uff0c\u53ef\u4ee5\u5617\u8a66\u5728\u5438\u6c23\u6642\uff0c\u5c07\u624b\u8098\u7e7c\u7e8c\u653e\u5728\u5730\u9762\u4e0a\uff0c\u6709\u9650\u5ea6\u5730\u5ef6\u4f38\u4e0a\u534a\u8eab\uff0c\u505a\u773c\u93e1\u86c7\u5f0f\u7684\u66ff\u4ee3\u5f0f\u2014\u2014\u300c\u4eba\u9762\u7345\u8eab\u5f0f\u300d\uff0c\u591a\u7df4\u7fd2\u5e7e\u6b21\u5f8c\u518d\u505a\u56de\u773c\u93e1\u86c7\u5f0f\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" 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https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-4-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-4-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-4-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-4-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-4-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-4-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/02\/\u773c\u93e1\u86c7\u5f0f-\u5b98\u7db2\u7528-4-600x600.jpg 600w, 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width=\"1600\" height=\"533\"   \/><\/a><\/div><div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>FB\uff1a<a href=\"http:\/\/helloyogis.media\/3q67a9\" target=\"_blank\" rel=\"noopener\">http:\/\/helloyogis.media\/3q67a9<\/a><\/p><p>IG\uff1a<a href=\"http:\/\/helloyogis.media\/3l2mzk\" target=\"_blank\" rel=\"noopener\">http:\/\/helloyogis.media\/3l2mzk<\/a><\/p><div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><hr class=\"wp-block-separator\" \/><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u4f3d\u9ad4\u5f0f\u6559\u5b78\uff5c\u6bcf\u5929 3 \u6b65\u9a5f\u7df4\u7fd2\u4f4e\u5f13\u6b65\u5f0f\uff0c\u4f38\u5c55\u9ad6\u5c48\u808c\uff0c\u64fa\u812b\u4e45\u5750\u4e0d\u9069\uff01<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/11\/14\/vertebrae-health\/\" target=\"_blank\" 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